Mind Over Private Matters: A Cognitive Behavioral Therapy Journal for Substance Use Recovery

Focus on the present by observing your breath. Notice how it enters and leaves your body. If your mind wanders, acknowledge your thoughts and feelings as an observer. Detach, take note, and return to your breath.

Acknowledge your feelings-frustration, excitement, or anger. You might plan an outing or worry about responsibilities. Stay mindful of your thoughts and accept your physical and mental state.

Use this exercise to quickly ground yourself in the present when you only have a moment. The goal is to notice something that you are currently experiencing through each of your senses.

What are 5 things you can see? Look around you and notice 5 things you hadn’t noticed before. Maybe a pattern on a wall, light reflecting from a surface, or a knick-knack in the corner of a room.

What are 4 things you can feel? Maybe you can feel the pressure of your feet on the floor, your shirt resting on your shoulders, or the temperature on your skin. Pick up an object and notice its texture.

What are 3 things you can hear? Notice all the background sounds you had been filtering out, such as the air-conditioning, birds chirping, or cars on a distant street.

What are 2 things you can smell? Maybe you can smell flowers, coffee, or freshly cut grass. It doesn’t have to be a nice smell either: maybe there’s an overflowing trash can or sewer.

What is 1 thing you can taste? Pop a piece of gum in your mouth, sip a drink, eat a snack if you have one, or simply notice how your mouth tastes. “Taste” the air to see how it feels on your tongue.

The numbers for each sense are only a guideline. Feel free to do more or less of each. Also, try this exercise while doing an activity like washing dishes, listening to music, or going for a walk.